Workout, Happening, and Updates at CROSSFIT CAROL STREAM

!!!!!ATTENTION!!!!!!!! ATI FITNESS CENTER AND CROSSFIT CAROL STREAM WILL BE CLOSED TODAY AT 15:00(3:00pm) and CLOSED ALL DAY WEDNESDAY AND WILL RE-OPEN NORMAL HOURS ON

News: Jens Pulver will be here TODAY January 31st! This would be a good day to bring a friend! MAX EFFORTBack Squat 3×5 WOD“Angie” For

News: Jens Pulver will be here Monday January 31st! This would be a good day to bring a friend! MAX EFFORT Bench press 1rm WOD5

News: Jens Pulver will be here Monday January 31st! This would be a good day to bring a friend! Skill DevelopmentEverything Kettlebells WOD For time:Run

MAX EFFORTSplit Jerk 1rm For time:135 lb Squat clean, 10 reps50 Sit-ups135 lb Squat clean, 8 reps40 Sit-ups135 lb Squat clean, 6 reps30 Sit-ups135 lb

Foam roll, stretch, recovery/mobility. SKILL Development:basic gymnastics WOD: For time:135 lb Thruster, 10 reps50 Double-unders135 lb Thruster, 8 reps40 Double-unders135 lb Thruster, 6 reps30 Double-unders135

“CrossFit Total” Back squat, 1 repShoulder Press, 1 repDeadlift, 1 rep The CrossFit Total is the sum of the best of three attempts at the

TEAM WOD AT 9AM TEAM WOD AT 9AM TEAM WOD AT 9AM TEAM WOD AT 9AM

MAX EFFORT Clean & jerk(split or push) find 1rm… WOD5 rounds of 9 dumbbell hang squat clean 45/306 towel pull upsrun 200m

MAX EFFORT2 hands anyhow: put 2 different weights overhead using 2 different methods. i.e. Snatch a dumbbell then with weight overhead, squat down and C&J

I would like to congratulate Jennifer and Mathy for getting their first pull ups today! “Filthy Fifty”For time:50 Box jump, 24 inch box50 Jumping pull-ups50

MAX EFFORTBack Squat (catch up)Pistols/1 legged squatorHandstand max effort (progressions) L-sit max effort(skill development) “Cindy”Complete as many rounds in 20 minutes as you can of:5

Here are the results for the Kettlebell competition from last Saturday: Rich used 2 35lb KB’s and went for the entire 8 minutes, completing 51

TEAM WOD AT 9AM TEAM WOD AT 9AM TEAM WOD AT 9AM TEAM WOD AT 9AM

MAX EFFORTPower clean 1rm or 5,3,1+ WODFor time complete the following:150 wall ball sit ups 16/10 Post loads and time s to comments….

Kim gets her first pull up!! (not pictured is her chin over the bar) Max EffortBack Squat 5,3,1+ WOD 3 rounds for time:400m run 21

Today is NATIONAL BRING A FRIEND DAY TO YOUR LOCAL CROSSFIT AFFILIATE!! SO BRING A FRIEND!!!! Family members/spouses count too! MAX EFFORT Weighted Pull ups

MAX EFFROTShoulder press 5,3,1+ WOD:Five rounds for time of:5 Wall climbs10 Toes to bar20 Box jumps, 24″ box For the wall climbs, start with your

Max Effort Deadlift 5,3,1+ U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1

Skill Devlopment:Double Kettlebell Clean and Jerk (long cycle)This is a practice/warm up for tomorrows event which begins at 9am and ends at 11am. WOD The

Max Effort Shoulder press 3×3 WOD“Helen” Three rounds for time:Run 400 meters1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)12 Pull-ups Post

Max EffortDeadlift 3×3 WOD Tabata Row (scored by calories)rest 1 minuteTabata Push ups (scored by proper push ups done in time allotted) Post loads and

Skill Development: Double unders Consecutive double unders (how many can you get) Complete as many rounds as you can in 20 minutes of:10 Hang squat

MAX EFFORTBack Squat 3×3 3 rounds for time of:Run 400 meters30 Overhead squats, 75 pounds21 Pull-ups

New Years Eve schedule: 1pm, 2pm and 3pm. If there is anyone who wants other classes please post in comments so all can see and

Max EffortDeadlift 3×5 WOD“Diane” 21-15-9 reps of:225 pound DeadliftHandstand push-ups Post time to comments.

‘oatmeal pancakes’ 2 cup dry oatmeal5 whole eggs35 grams of protein powder (whatever you desire)1/2 cup applesaucecinnamon 1/2 cup frozen blueberries2 tablespoons of coconut oil

How many people can you see?? The new year is approaching. What is your New Years Resolution? I would like it if everyone came up

Merry Christmas to everyone! Christmas Eve hours are: 9am TEAM WOD 10am TEAM WOD 11am TEAM WOD IN THE POOL.Please bring your swim suit and

photo compliments of CrossFit HQ affiliate pageThe deadlift is the most functional lift. You do it everyday in some form or another. CHRISTMAS HOURS: Christmas

Click on the picture to enlarge…. post thoughts to comments Skill development/Max effortPower clean WODFor time complete the following:12 power cleans 155/10530 push upsrun 800m9

Max EffortIf you did not complete the Shoulder press then-Shoulder Press 1rm If you did then-2 minutes Kettlebell C&J (long cycle) WODFor time complete the

MAX EFFORTBack Squat 1rm Shoulder Press 1rm WOD for time complete as fast as possibleRun 800m 30 kettlebell swings 2 pood/1.5 pood40 burpees Post loads

THERE WILL BE A 9AM TEAM WOD THERE WILL BE A 9AM TEAM WOD THERE WILL BE A 9AM TEAM WOD THERE WILL BE A

ALL dotFIT products/supplements are 50% off until further notice!!!! Do you know if you are getting enough calcium on a daily basis?? Also, if you

I will definitely miss both of the above expressions! ALL dotFIT products/supplements are 50% off until further notice!!!! Do you know if you are getting

Has anyone seen this man? He answers to Frank. If so, please have him come in to do a WOD. Oh and tell him to

For those of you who do not already know, Leslie will be leaving us today. So to honor her and upon her request we are

Saturday TEAM WOD, in the middle of ‘buddy burpees’….. Guys win again. Score is Guys 5, girls 3. Come out every Saturday at 9am and

THERE WILL BE A 9AM TEAM WOD THERE WILL BE A 9AM TEAM WOD THERE WILL BE A 9AM TEAM WOD THERE WILL BE A

Above is the kettlbell long cycle being performed by my friend Bob Garon !!!!!!THERE WILL BE NO 6PM CLASS TODAY!!!!!!!!!!!THERE WILL BE NO 6PM CLASS

MAX EFFORTShoulder press 5,3,1 WOD5 rounds for time of:5 burpees10 weighted walking lunges 52/3515 kettlebell swings 52/35 Post loads and times to comments

Skill development- TBD per class. WOD:Three rounds for time of:Run 400 meters15 Pull-ups50 Squats15 Pull-ups

Above one arm DL. pretty strong, but WE wont be using belts or straps. And definitely NO DRUGS. (just to clear it up I am

MAX EFFORTBack Squat 5,3,1 WOD21-15-9 rep rounds of:115 pound Power snatchWallball shots, 20 pound ballKnees to elbows

THERE WILL BE A 9AM TEAM WOD THERE WILL BE A 9AM TEAM WOD THERE WILL BE A 9AM TEAM WOD THERE WILL BE A

Welcome back Mike!!!! MAX EFFORTDeadlift 3×3 WOD for time:10-9-8-7-6-5-4-3-2-1 reps 1-2-3-4-5-6-7-8-9-10 repsOf deadlift 135/95lbdumbell thrusters 35/25lbs Post loads and times to comments……

MAX EFFORT Shoulder press 3×3 WODFor time complete the following:run 800m then5 rounds of7 Kettlebell swings7 box jumps 24/18then run 800m. Post loads and times

If you think your pull ups are strong watch this!!! ALSO THERE IS A SALE THIS WEEK ON ALL dotFIT PRODUCTS AT 50% OFF!! SKILL

Come join the fun this Saturday for a team WOD ATTENTION: ALL OF OUR dotFIT PRODUCTS THIS WEEK WILL BE SOLD AT 50% OFF!!!! Do

FRANK WE ARE OUT OF WATER AND CUPS!!!! MAX EFFORT Back Squat 3×3 WOD AMRAP in 12 minutes 12 power snatches 65/45lb12 push ups (Sorry

9am TEAM WOD!!!!!!! 9am TEAM WOD!!!!!!! 9am TEAM WOD!!!!!!! 9am TEAM WOD!!!!!!!

HOLIDAY HOURS: WEDNESDAY THERE WILL NOT BE A 6pm CLASS THURSDAY THERE WILL BE NO CLASSES,On FRIDAY there will only be a 1pm, 2pm, 3pm

HOLIDAY HOURS: WEDNESDAY THERE WILL NOT BE A 6pm CLASS THURSDAY THERE WILL BE NO CLASSESFRIDAY there will only be a 1pm, 2pm, 3pm and

HOLIDAY HOURS: WEDNESDAY THERE WILL NOT BE A 6pm CLASS THURSDAY THERE WILL BE NO CLASSES and FRIDAY there will only be a 1pm, 2pm,

HOLIDAY HOURS: WEDNESDAY THERE WILL NOT BE A 6pm CLASS THURSDAY THERE WILL BE NO CLASSESFRIDAY there will only be a 1pm, 2pm, 3pm and

WATCH THIS Then go here ‘Hi-Tec’ Then watch this: MAX EFFORT 1 mile run WODfor time 50-30-20 Wall Balls 20/1621-15-9 Sumo deadlift high pull 95/65

MAX EFFORTFront Squat 1rm-or-If you missed a max effort this week now you can make it up. WOD2 rounds for time of21 kettlebell swings21 burpeesthen

This photo is from 217 miles above Earth shot from the international space station. It is a photo of North Africa, Alexandria, Cairo and the

MAX EFFORTShoulder press 1 rm 10 minute time limit Deadlift 1rm 25 minute time limit. WOD‘Diet Fran’21-15-9 ofthrusters 65/45pull ups Post loads and times to

Girls VS. Guys Saturday team WOD MAX EFFORT Back Squat 1rm WOD‘Cindy challenge’As many rounds as possible in 6 minutes of5 pull ups10 push ups15

9AM TEAM WOD 9AM TEAM WOD 9AM TEAM WOD 9AM TEAM WOD

Warm up/buy in passoversoverhead squatsreverse lunge rotateworlds greatest stretch5 burpees20 double unders10 kettlebell swings/snatch compilation (per arm) 50 V-ups (while sitting on the floor make

Skill development Running mechanics WOD 4 rounds of 400m run30 squats20 lunges

Skill development Basic gymnastics WODMax rounds and reps in 10 minutes of:4 burpees2 pood Kettlebell swing, 8 reps12 situps Post rounds to comments

Max EffortShoulder press 3×5 WOD5 rounds for time of:9 Dumbbell hang cleans 45/259 dumbbell Split jerks 45/25 Post loads and times to comments

Jeremy and Junaid during a team WOD. MAX EFFORT Back Squat 3×5 (light week) WODThree rounds for time of:30 Kettlebell swings, 1.5 pood25 Wall ball

9AM TEAM WOD!!!!!!!!! 9AM TEAM WOD!!!!!!!!! 9AM TEAM WOD!!!!!!!!! 9AM TEAM WOD!!!!!!!!!

Max EffortTurkish get up 1 rep max per arm. WOD3 rounds of the following: 21 Knees to elbows21 Kettlebell swing21 double unders 21 squats

See more funny videos and funny pictures at CollegeHumor. The human machine is an amazing creation. We are all capable of much more than we

Mike injured his shoulder while lifting his child and child carrier out of the car. Since then he has been doing therapy at ATI physical

I bet people walk by and ask: ‘What do they do in there?’Post a better ‘picture quote’ to comments…. The Next Challenge will beAMRAP in

The Next Challenge will beAMRAP in 6 minutes of:“Cindy”5 pull ups 10 push ups 15 squats Max EffortBack Squat 5,3,1 WOD For time complete the

9AM TEAM WOD!!!!!!!!! 9AM TEAM WOD!!!!!!!!! 9AM TEAM WOD!!!!!!!!! 9AM TEAM WOD!!!!!!!!!

Max Effort:Choices:10 minutes of double unders As many reps as possible-or- 500m row WOD5 rounds for time of5 burpees10 weighted walking lunges 55/35 15 kettlebell

Frank, we are out of water, please bring in a ‘bottle’Max Effort:Shoulder press 3×3 WOD10 rounds for time of:3 Clean & Jerk 135/95lb6 Toes to

This is the final week for the Thruster challenge. You have from Monday till Friday at 6pm to complete. You may come in anytime this

David in the hole for the dumbbell snatch. first time but looks like a natural. This is the final week for the Thruster challenge. You

9AM TEAM WOD!!!!!!!!! 9AM TEAM WOD!!!!!!!!! 9AM TEAM WOD!!!!!!!!! 9AM TEAM WOD!!!!!!!!!

MAX EFFORTDeadlift 3×5 WOD 4 rounds for time of: 400m run12 deadlift at 65% of your base#12 Knees to elbows Post loads and times to

MAX EFFORT- As many push ups as possible with NO rest. Overhead Squat 3×5 WOD3 rounds for time of 21 Squat cleans 95/65lb21 push ups

Do not forget about the ‘thruster’ challenge.The finals are two weeks away. Are you training for it? Max Effort/Skill Development pick a skill or work

MAX EFFORTShoulder press 3×5 WOD: using a 40/25lb dumbbellcomplete the following for time:21 Dumbbell snatch right arm21 L-pull ups21 Dumbbell snatch left arm21 L-pull ups15

Check out our Facebook page: facebook.com/crossfitcarolstream Max Effort:Back Squat 3×5 WODThree rounds for time of:135 pound Hang power cleans, 15 reps15 Burpees

9AM TEAM WOD!!!!!!!!! 9AM TEAM WOD!!!!!!!!! 9AM TEAM WOD!!!!!!!!! 9AM TEAM WOD!!!!!!!!!

WARM UP 1 round of ‘cindy’5 pull ups10 push ups15 squats Max Effort Deadlift 1 rep max….. WOD As many rounds as possible in 12

Dan swings the 2 pood in front of ‘Old Glory’ Max Effort Overhead Squat 1rm WOD Walking lunge 50 feet21 Pull ups 21 sit ups

Leslie, mid clean during long cycle at Kettlebell competition over the summer. There is another competition coming this November. Let me know if you are

MAX EFFORT Shoulder press 1 rm For time:Run 400 meters45 pound barbell Thruster, 50 repsRun 400 meters50 BurpeesRun 400 meters45 pound barbell Hang squat clean,

Max Effort Back Squat 1rm WOD 3 minutes of work,1 minute of rest between exercises row for caloriessquatpull uppush upsit up Keep track of repetitions

Mike deadlifts 385lbs 3 times for his warm up. Reminder: There is NO class Friday evening or Saturday morning. WOD for time dofirst: 21 deadlifts

Reminder: There is NO class Friday evening or Saturday morning. 0-10 warm up/foam roll 10-30MAX EFFORTThrusters……. 30-40 warm up/set up WOD 40-60WOD21-15 and 9 rep

Jesse sets a PR in the Clean and Jerk of 215lbs! 0-30 Stretch, mobility drills, work on a skill. 30-40 warm up/set up WOD 40-60WOD‘Nancy’5

There will be NO 4,5 and 6 o’clock classes on Friday, nor will there be a 9am class on Saturday. Classes will resume on Monday

Guys Vs. Girls in the team WOD. Guys 0, Girls 1. 0-10 Stretch/warm up 10-30 MAX EFFORTBack Squat 3×5 30-35 warm up/set up WOD WOD“Cindy”Complete

THERE WILL BE A TEAM WOD AT 9AM TODAY THERE WILL BE A TEAM WOD AT 9AM TODAY THERE WILL BE A TEAM WOD AT

HOW NOT TO DEADLIFT!!!!!!! STARTING TODAY THE 1st OF OCTOBER WE WILL BEGIN A SERIES OF “CHALLENGES”. THE FIRST CHALLENGE STARTS TODAY AND WILL END

Skill Development Kettlebells SwingSnatch Hard style and IKFF styleClean and Jerk WOD- For time: Run 400m21 Kettlebell Swings 55/3521 Knees to ElbowsRun 400m15 Kettlebell Swings

THERE WILL NOT BE A 9AM CLASS TODAY WEDNESDAY THE 29TH SEPTEMBER. SEE YOU AT 10 AM… 0-10 Warm up, 10-40MAX EFFORT Shoulder press 5,